Boxing Training Methods

Boxing is one of the oldest and toughest martial arts sports in America. While there are plenty of "strip mall dojos" who will teach karate or tae kwon do without actually teaching someone how to fight or how to build a fighter's conditioning, boxing gyms are all business. Everything is about performance in the ring. As such, there are certain training methods that no boxer can do without.

  1. Roadwork

    • Running is the cornerstone of a boxing training program for two reasons. First, boxing is very cardio intensive, and few things build up cardio as quickly as running. Second, boxing relies heavily on the legs. Boxers use footwork constantly for both offense and defense, and generate punching power with leg strength. Anyone who is even remotely serious about fighting must go jogging regularly, and those preparing for fights need to run from two to five miles daily.

    Upper-Body Calisthenics

    • Classic boxing training methods eschew weightlifting because it tightens muscles that a boxer wants loose and fluid. Effective punching is all about fluidity, proper form and explosiveness. It has little to do with brute strength. This is why boxing methods make maximum use of calisthenics like push-ups and pull-ups. Neck strengthening exercises, such as neck nods, are also used to build up neck muscles and improve the ability to take a punch to the head.

    Ab Work

    • The abdomen is an area not protected by any bones, making it a prime target in boxing. Boxers strengthen their abdominal muscles to present a solid wall of tough muscle to body punches. It is not unusual for a person interested in merely sparring, but not competition, to do five sets of 100 from a mixed bag of different kinds of crunches and sit-ups.

    Shadowboxing

    • Shadowboxing is the practice of technique and maneuvers in front of a mirror using light movements. Picking out particular problems, moves or combinations to be worked on, and then shadowboxing them for one to three rounds, is a good idea before starting bag work, mitt work or sparring.

    Bag Work

    • Hitting the heavy bag is the other cornerstone of boxing training. It is where boxers can practice their technique against a solid target, as well as build up the conditioning needed for fighting. Four rounds on the heavy bag should be considered a minimum, with six to 12 being more normal. There are specialized heavy bags, such as the uppercut bag, for working on particular aspects of offense, such as infighting. Past the heavy bag, there is the iconic speed bag. This exercise helps build hand speed and hand-to-eye coordination and is a good exercise for winding down a workout. The double-end bag, tethered to the ceiling and floor by bungees, is useful for working on hand speed, accuracy and defensive movement.

    Mitts and Sparring

    • "Hitting the pads," or punching mitts, is the first step up in simulating an actual opponent. The coach or training partner will move around the ring, simulating a real target more than a punching bag ever could. The basic form of this exercise involves responding to called-for punches ("1-2" being the classic jab, straight right combo, for example), with evolved sessions involving the boxer throwing punches as he can, and the coach/partner wearing a body protector so that body shots can be added. Past that comes sparring, which is so close to being an actual fight that some sparring sessions become actual fights, or "gym wars."

    Jumping Rope

    • Jumping rope is another iconic boxing exercise. In most exercise regimens it is good for cardio, but ironically in a boxing workout it is less demanding than hard bag work, mitt work or sparring. This makes it another good exercise for winding down a workout. It is also great for working on foot coordination.